Exercise Table

Weekend Warrior

Avoid “weekend warrior” behavior-consistent moderate exercise over the entire week is more beneficial than intense activity all done in a day or two. Exercise should be moderate. Consistency is more important than intensity. Use the point system below-your goal is to accumulate points throughout the week so that your seven-day total is at least 100 points.

EXERCISE TABLE ACTIVITY POINTS

Walk briskly (3-4 miles per hour) 25 for over 45 minutes 15 for half an hour 5 for 15 minutes
Conditioning or Calisthenics 25 for over 45 minutes 15 for half an hour 5 for 15 minutes
Home care and general cleaning 10 for over 45 minutes 15 for half an hour or less
Mowing the lawn 20 for over 45 minutes Golf, carrying own clubs 10 for 18 holes 5 for 9 holes 3 for driving range
Home repair 25 for vigorous labor 15 for moderate labor 5 for general labor
Gardening 25 for vigorous labor 15 for moderate labor 5 for light gardening
Cycling moderately 20 for over 45 minutes 10 for half an hour 5 for leisure cycling
Dancing vigorously 25 for over 45 minutes 10 for half an hour
Actively playing with children 20 for over 45 minutes of physical play 10 for half an hour 5 for carrying child throughout the day
Singles tennis 20 per 3 matches
Doubles tennis 10 per 3 matches Racquetball 25 per 2 matches
Squash 25 per 2 matches
Sex 25 for over 45 minutes 15 for half an hour 5 for 15 minutes Walking the dog 10 for over a mile 5 for ½ mile
Bowling 10 for 20 frames 5 for 10 frames
Frisbee 25 for ultimate game 10 for over an hour of catch
Jogging, moderate effort 15 for over 3 miles 5 for less than 2 miles
Show shoveling 25 for over half an hour 10 for 15 minutes
Climbing stairs instead of taking elevator 1 floor=3 2 floors=6 3 floors=9 4 floors=12